In this video, Carl Borg (crossfitendurance.com) demonstrates bike tabatas with a bit of a modification.
The workout consisted of 3 rounds doing 30 seconds (max effort) and 90 seconds rest. Spin for 4 minutes and repeat the entire process again.
Using a Monark ergometer, a 5 kilo load was set for the entire session. Needless to say, total PAIN was achieved.
music - Tiger Army: FTW